Free Audio Meditation Series

Preparation and Posture Guide

Is meditation for me?

Just about anyone can meditate, from the young to the elderly. However, if you have a history of mental illness, it is essential that you consult your health care practitioner before beginning meditation.

Click the play button below to listen to some tips on preparing to meditate:

Preparation

Find a room in your home where you will be undisturbed. If this is not possible, a corner in a room could become your place of regular meditation. Prepare the room if you can with a lighted candle, some fresh flowers, and some lighted incense, or aromatherapy oils to purify the space. Make sure the room is warm, and that the lighting is soft. When you first begin to meditate choose a place that is not too noisy. A blanket over your legs can be comforting. Placing a shawl, or blanket around your shoulders can also be a part of your attire for your meditations. Wear loose, comfortable clothing making sure there is no tightness at your waist, hips, or chest. Switch off your mobile, and take the phone off the hook. Turn off any other appliances that may interfere with your meditation. This is time out for you, your time away from all other responsibilities. Affirm that you deserve this time out.

Posture

You can sit in a chair with your feet flat on the floor, and your hands resting in your lap, or on your thighs. It is preferable to sit for meditation without leaning onto the back of the chair.

You may choose to sit on a cushion on the floor. You can do this by sitting cross-legged. Choose a cushion that elevates your buttocks. Rest your hands in your lap. Traditionally the palms of the hands can be upturned on your thighs with the thumbs and index fingers lightly touching.

Some of the meditations you can do lying down. However, in the early stages there is a tendency to fall asleep, and so lying down is not generally recommended. As you continue your practice lying down to meditate can also be a challenge to stay awake.

However you decide to sit, keep your back straight throughout the practice.

To help centre yourself, gently sway from side to side, and then gently move from your hips, forwards and then backwards. You will sense where the centre of gravity is in your body to keep you aligned.